Less & Less

26.2 CrossFit – CrossFit

“Patience is not the virtue. Discipline is.”

Warm-up

Warm-up (No Measure)

400 M run

0:30 Mountain Climbers

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Shoulder Taps

0:30 Active Spiderman

0:30 Push-up to Downdog

0:30 Frog Hops

0:30 Active Samson

0:30 Alternating Quad Stretch

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
https://www.youtube.com/watch?v=mWffzvDGeg4

Metcon

Metcon (Time)

3 Rounds:

10 Snatches (95/65)

12 Bar-Facing Burpees

Directly Into…

2 Rounds:

10 Snatches (115/85)

12 Bar-Facing Burpees

Directly Into…

1 Rounds:

10 Snatches (135/95)

12 Bar-Facing Burpees
20 Minute time domain